We'll be working on doing the common uncommonly well today.

Your eyes might immediately dart to today's barbell movements but that might be a mistake. We recommend showing off your beautiful squat position. Impress yourself and your coaches with impeccable technique during a movement that is sometimes seen as an afterthought. When you do get to the barbell, rather than trying to break those movements up early and often, you can make it a goal to attack each set knowing that as soon as you get through just ten reps you will be able to settle in to a slightly more reserved pace for the air squats.


"Rack City"

For Time:
10 Power Cleans (155/105)
50 Air Squats
10 Front Squats (155/105)
50 Air Squats
10 Push Jerks (155/105)
50 Air Squats
10 Clusters (155/105)


Reduce weight on the barbell 

Use dumbbells instead of barbell


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Simple, but effective cardio chipper today.

Comfort with double unders is everything in this workout. There are two strategies that could work here. If double unders aren't a problem for you then you can afford to push harder on the row and bike. But, if you struggle with double unders it would be wise to slow down on the row/bike in order to have a better time getting through the skipping.


"Full Circle"

For Time:
1500 Meter Row
100 Double Unders
50 Calorie Bike or 50 Shuttle Run 10 meters or 1mile Spin Bike
100 Double Unders
1500 Meter Row


Reduce reps and distance

200 single skips or 50 double unders



Today we're going to be giving you a few options to choose from based on your own goals. 

Find a workout that is appropriate for what you are trying to accomplish while at Catalyst. Whichever route you take today, your coach can prescribe you movements that allow you to get a great workout in while possibly staying away from “sport specific” movements that typically need more time to develop.


Squat Snatch
-Build to a heavy single

Sub Power Snatch if technique is still new


9 Minute AMRAP
1 Ring Muscle-ups
1 Squat Snatch (135/95)
2 Ring Muscle-ups
2 Squat Snatch (135/95)
3 Ring Muscle-ups
3 Squat Snatch (135/95)

Goes up by 1 rep until finish


9 Minute AMRAP
2 Pull Ups
2 Power Snatch
4 Pull Ups
4 Power Snatch
6 Pull Ups
6 Power Snatch

Goes up by 2 reps until finish


Reduce barbell weight

Banded or Jumping Pull Ups or Ring Row

Sub Plate Snatches for Barbell Snatches


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Kicking the week off with an homage to the amazing people that tackled Vancouver Sun Run. 

Today the majority of time is spent running, we can focus on our pacing here. Run slower than you think you should. If the runs are paced correctly, you can expect the work inside to be completed quicker than each previous lap.

Stay in the moment today. One step, one rep, one run at a time.


“Marathon Monday”
2 Rounds For Time or 35min Time Cap

400 Meter Run
26 Hand Release Push-ups
400 Meter Run
26 Kettlebell Swings (53/35)
400 Meter Run
26 Sit-ups
400 Meter Run
26 Deadlifts (75/55)
400 Meter Run
26 Air Squats
400 Meter Run
26 Box Jumps (24/20)  


Sub Row or Bike

Shorten distance


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We have a beautiful workout for some Saturday fun.

It's a race against the clock to complete the running with enough time to start counting up some reps on a barbell movement. How many reps you complete on the barbell movement will be your score for this workout. So find a balance between pushing the run and having enough gas in the tank to get on the barbell immediately.

The weight on the barbells should be something that you could complete at least 15+ reps unbroken when fresh.



0:00 – 10:00 – 1 Mile Run + Max Clean and Jerks (135/95) with remaining time

10:00 – 13:00 – Rest

13:00 – 20:00 – 800m Run + Max Power Snatch (115/80) with remaining time

20:00 – 23:00 – Rest

23:00 – 27:00 – 400m Run + Max Thrusters (95/65) with remaining time


Sub RUN with row or airdyne

Shorten RUN distance to 1200m/600m/300m or 800m/400m/200m

Reduce barbell weight



We're going into the weekend with a short, chipper-style workout.

The repetitions may seem high when you read this workout but you will only have to pass through them once. Here are some tips for this workout that hopefully will pay off for you...

  1. The deadlifts should be performed at a weight that you are capable of holding onto 20+ repetitions when fresh. If you're on the fence, lighter is always better.
  2. The row is the least important part of the workout. Going a couple seconds slower on your pace can pay off big time in terms of holding on for bigger sets of deadlifts.
  3. Finishing out with the burpees, the pace is less important than not stopping. Just like in running, take it one step at a time and try to keep moving without a break for all 50 reps, even if that means going slower from the beginning.


 “Belt Buckle”

For Time

1,000 Meter Row

30 Deadlifts (225/155)

50 Lateral Barbell Burpees


Shorten distance to 750m or 600m row

Reduce deadlift weight as needed

Reduce burpee reps to anywhere between 20-35

Plate snatches instead of burpees


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It's time for some strongman type movements!

Today you will partner up and tackle 5 minute stations while trying to accomplish as much work as possible. You will decide when to trade and let your partner have a go.

There's not a lot of skill in this workout so the risk factors are significantly lower. For that reason we ask you to challenge yourself with some heavier weight than you may usually choose. I mean, the sled will either move or it won't, right? So go for it today!


“Strongman Style”

Teams of 2. BOTH working at the same time at the same station to complete as much work as possible

5min Sled Push

5min Sled Rope Pull

5min Med Ball Run 

5min Farmer Carry

5min Double Heavy KB Carry



Weightlifting Wednesday has us building to a challenging set of 5 reps. You will be given enough time to warm up and rest between sets as you work up.

After we squat heavy we will squat light... the med ball squat cleans in today's workout will transfer over to improving your barbell clean skill the next time we get a chance to do them. Both movements require us to have a solid set up, full hip extension and a stable receiving position. Pick a weight for the med ball cleans that will allow you to move continuously through the 30 second window. 


5x5 Back Squat, build to a heavy set of 5


“Elbow Grease”

Alternating On the Minute x 14min

Odd – 20/14 Calories

Even – :30 Seconds Max Medicine Ball Squat Cleans (20/14)


Fewer calories 

Lighter med ball


A fun skill and a benchmark workout for us today. 

Here's a quick video as homework for the Turkish Get Up. It's a movement that can be confusing but when broken down by a great coach it becomes a fun full-body challenge.

After that, we have a workout with running, kettlebell swings and pull ups. We want you to have a game plan for this one and this is what we think...

If you are great at running but the "indoor" movements cause you trouble, we suggest slowing the run down enough to be able to do bigger sets when you get inside. Or, if you have a tough time running but think you will do well on the "indoor" movements, we would ask you to push the run a bit harder than you normally do.


Turkish Get Ups

Accumulate 12 total reps (6 on each side). Attempt increasingly more difficult DB's or KB's when possible.



3 Rounds For Time

400 Meter Run

21 Kettlebell Swings (53/35)

12 Pull Ups


Row 500m / Airdyne 0.5mi

Lighter kettlebell 

Ring row instead of pull ups 

Box jumps instead of pull ups if too sore


Happy Monday, gang!

We have a little strict work for you to start the week. This is a great opportunity for you to work on your bodyweight movements, especially if you find yourself always scaling or kipping when they come up in a workout. Your coach will be looking for solid body positions during this 20 minute workout so take your time and scale appropriately.

Just like in barbell movements, it is better to move a lighter weight consistently though a full range of motion than a heavier weight through a short range of motion. You will build better habits this way.


“Water Pump”

As many rounds as possible In 20min of

5 Strict Pull Ups

10 Push Ups

15 Calorie Row or Airdyne


Fewer reps for the bodyweight movements (ie: 2 & 5 or 3 & 7, etc)

Banded STRICT push ups and/or pull ups





Welcome to the weekend. You made it! We have a wicked combination of aerobic fitness, flexibility and stability coming your way. But that's not all!

This Sunday, coach Alex & Dan are heading out to the Jordan River area for a day in the trees/on the beach and they would love some company. They're meeting at the Save On Foods parking lot near Uptown around 9:30am. From there the plan is to make a stop at Shirley Delicious for some coffee before heading to Mystic Beach or Sandcut Beach... or if anyone else is hiding a favorite secret location. Expect to be out of town for most of the day with a goal of getting home before dinner.

Drop us a comment if you're interested in joining the crew for a day outside of the gym!


Warm up Overhead Squat to weight you'll use in the workout



5 Rounds

400 Meter Run

15 Overhead Squats (95/65)


Use lighter weight or dowel for Overhead Squats

3 or 4 rounds instead of 5

Shorter run distance

Row or Airdyne if unable to run


Time for Team Workout Friday. Bring a friend to try out a class with you for free today!

You and a partner will be working through some stations with high repetitions. Only one of you will be working at a time so you will be able to rest when your partner is working and vice versa. Coming up with a solid game plan for your reps is the key today. Breaking it up into 15-15-10-10 gets the 50 reps completed in two sets per athlete.


“Freaky Friday”

In teams of 2, dividing reps however you'd like

As many reps as possible in 20 minutes of...

50/35 Calorie Row

50 Burpees

50/35 Calorie Airdyne

50 Kettlebell Swings (53#/35#)


Lower repetitions to 40 or 30 

Plate snatches if unable to do burpees

Lighter KB swings




Rain or shine, we will run today!

This workout will give you have a chance to work on your pacing strategies. We all know the story, right? A workout looks easy on paper and you come out of the gates smoking fast only to be sucking wind halfway through and thinking about how you got into this mess.

Let's work on that strategy today by thinking slow/smooth is fast. If you run a little bit slower than you think you should it might allow you to do the wall balls and box jumps with fewer breaks and fewer breaks should result in a faster time!


"Meter Maid"

200 Meter Run

27 Wallballs (20/14)

27 Box Jumps (24"/20")

200 Meter Run

21 Wallballs 

21 Box Jumps 

200 Meter Run

15 Wallballs 

15 Box Jumps

200 Meter Run

9 Wallballs 

9 Box Jumps

200 Meter Run


Sub Run with 250m ROW or 20/14 cal Airdyne 

Lighter Wall Ball

Sub Box Jumps with Step Ups or jump to shorter stack of plates


Here we go with a deadlift focused training day.

First, you'll get a chance to test your strength with sets of 5 reps. We will start light and add weight each set until you find something that challenges you today. 

Then, you will significantly lower the weight to use it in the METCON. The repetitions might look low and you might feel like you want to try to go unbroken... DONT DO IT! Our advice for this would be to break early and often on the deadlifts. This will allow you to maintain the same pace throughout the entire workout instead of possibly coming out too hot and crashing.


Build to a heavy set of 5 deadlift



12min AMRAP

6 Handstand Push-ups

9 Deadlifts (225/155)

30 Double unders


6 Heavy strict DB press

9 Deadlifts (lighter weight)

75 Single skips




Today we have some short intervals followed by equal amounts of rest. We would say that the barbell weight falls into the medium-heavy range and know that you will definitely have some questions for your coach about the weight you should use.

First, listen closely when they brief the workout. We typically will have a goal amount of reps that they would expect you to be able to do when fresh.

Second, if going lighter or choosing movement variations will allow you to move better and faster, you will be fitter because of it.

Third, have fun!


Warm up front squat to weights used in the METCON and practice toes to bar.


“Life Alert”

 4min AMRAP 

27/21 Calories

21 Toes to Bar

15 Front Squats (115/80)

rest 4 minutes

4min AMRAP

24/18 Calories

18 Toes to Bar

12 Front Squats (135/95)

rest 4 minutes

4min AMRAP

21/15 Calories

15 Toes to Bar

9 Front Squats (155/105)


Hanging knee raises or ab mat sit ups instead of toes to bar

Lighter weight

Reduced calorie target


We hope everyone had a great weekend! We're going to kick this week off with some barbell lovin'. It's time to snatch.

Movements, like snatches, may bring up thoughts of "why do I even need to do these?"

They're a complicated movement with a lot of required coordination, flexibility, speed, balance, accuracy, power, strength and agility. That is the problem but also the exact reason why you should be doing them. In our effort to be as complete of a human mover as possible, we don't want to leave any stone unturned. Snatches cover a lot of those typically untrained bases and often start off as complicated and new but they usually end up being some peoples favorite movement.

Coaches will spend some quality time upgrading your olympic weightlifting skill. If snatches are a new movement for you we will keep you on a PVC pipe or empty barbell to help you become more comfortable with the exercise. If you're competent with snatches you will be allowed to go heavy for the day. 


Build to a heavy single snatch or simply practice



30 snatches for time @135/95


-Lighter weight

-Learning & technique day with dowel only

APRIL 7, 2018

There's not a lot of skill needed today, just some good ol' fashioned effort. 

We will see how many calories we can get on the air bike or rower in 4 minutes before taking a 2 minute rest. We will start each round with ab mat sit ups and jump off the bike or rower EVERY MINUTE ON THE MINUTE for more ab mat sit ups. Work hard, have fun and leave satisfied with your effort today!


“Green Day”

3 rounds

4 minute AMRAP - Bike or Row for cals

On 0:00 15 abmat sit ups

On 1:00 12 abmat sit ups

On 2:00 9 abmat sit ups

On 3:00 6 abmat sit ups

Rest 2:00 between rounds


APRIL 6, 2018

We have a fun one today. There will be 5 minutes on the clock for you to complete as much work as possible. The goal for this is to complete the repetitions unbroken for as long as you can manage it, so choose your wall ball and barbell appropriately. If you go too heavy you will be left staring at your equipment, not getting any fitter and that's no fun at all!


Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Grip Stiff-Legged Deadlifts


“Power Tip”

15 minute AMRAP 

15 power snatches (95/65)

30 wall balls (20/14)

60 double unders


Lower weight for the snatches and wall ball

Reduce number of double unders OR do single under skips x2 OR 1 minute of double under attempts


APRIL 5, 2018

Time to sweat out that Easter chocolate!

Get your lungs and heart ready for today's work that will include rowing, air bike and burpees. We will work for 6 minutes straight before resting for 2 minutes and repeat this until we complete 3 total sets. Your score for the day is total number of reps (calories + burpees).


3-5 rounds of "ROW-ling"

Goal here is to land exactly on 100 meters without going over or under. If you land on 97 or 103 meters, the score is 3 and the penalty is 3 burpees... up to a max of 10.


“Mean Machine”

3 rounds

3:00 calorie row

2:00 calorie bike OR 10 meter shuttle runs

1:00 burpees

Rest 2:00


Stagger start, with group 2 starting at 4:00

Plate ground to overhead if unable to do burpees


APRIL 4, 2018

Grab two friends and get ready for this team interval workout.

As a team, you will have 7 minutes to get through two sets of 50 repetitions of a barbell movement, followed by as many repetitions at the final barbell as possible in the remaining time. The number of reps on the final movement will be what you record as your result for the day. 

Make sure to choose an appropriate weight that will allow you to get through all the reps and into the ones that matter. We have some weights listed but suggest that you pick a weight that would allow you to complete at least 10 reps in a row when fresh. 


Barbell warm up

5 back squats

5 elbow rotations

5 strict press

5 front squats

5 stiff legged deadlifts

5 muscle cleans

5 down and finish

5 hip cleans



In teams of 3, 7min AMRAP

50 push press (95/65)

50 push press (115/80)

AMRAP push press (135/ 95)

Rest 3:00


50 back squats (95/75)

50 back squats (115/80)

AMRAP back squats  (135/95)

Rest 3:00


50 hang power clean (95/65)

50 hang power clean (115/80)

AMRAP hang power clean (135/95)


Weight of the barbells

Sub kettlebell swings for cleans if technique is not optimal